Turn2CrossFit – CrossFit
Warm-up (No Measure)
On a 12:00 clock
400m run
Achilles stretch
PVC pass throughs
THEN 4 rounds of:
8 tuck jumps
6 slam balls (30/20)
4 pushups
100m sprint
Pullup/Dip Complex
10 Minute EMOM:
5 Strict Pullups
5 Strict Dips
*This will be a 9 week cycle to improve shoulder strength and stability with our pulling and pushing movements. You may scale accordingly by reducing reps or using bands. If you complete this on the minute for 2 cycles, add 1 rep. It is encouraged to go unbroken, however it counts as a completed complex if you are able to do the 5 strict pullups and 5 strict dips within the minute for 10 sets.
“Stay Movin'” (AMRAP – Rounds and Reps)
15 Minute AMRAP:
100m Front Rack KB Carry (53s/35s)
12 Burpee Box Jumps 24/20″
200m Run
RX+=70s/53s